4100 Friday 5/23/2025

MEMORIAL DAY SCHEDULE:
Gym open 8am - 6pm
No Regular Classes
Group Murph Class - Noon

A
Run 3 laps
*On the long back stretch do:
Lap 1 - Side Shuffle R
Lap 2 - Side Shuffle L
Lap 3 - Run backwards

2 rds
30 sec Good Mornings (BW)
30 sec Inchworms
30 sec Spiderman Lunges
30 sec Thoracic Rotations *On hands and knees, thread one arm under body, then rotate to open chest, reaching arm toward ceiling, alternate sides.
30 sec Box Step Ups
30 sec Hollow Rocks
(10 min)

B
Deadlift
3-3-3-3-3-3
(15 min)

C
400m row
40 air squats

400m row
40 box jump overs (24/20)

400m row
40 situps

400m row
40 MB russian twists (20/14lb)

400m row
*20 min timecap